Eating more beans, lentils, chickpeas, tofu, and other soy foods may help lower the risk of high blood pressure, according to a large new international study published in BMJ Nutrition Prevention & Health.
Researchers found that people who regularly ate legumes and soy foods were less likely to develop hypertension, another name for high blood pressure. The findings add to growing evidence that plant-based foods may play an important role in protecting heart health.
High blood pressure is one of the world’s most common health problems. It happens when blood pushes too strongly against the walls of blood vessels over long periods of time.
Many people do not realize they have high blood pressure because it often causes no obvious symptoms at first. However, the condition can quietly damage the heart, kidneys, brain, and blood vessels for years.
Doctors consider high blood pressure a major risk factor for heart attacks, strokes, kidney disease, heart failure, and dementia. Because of this, finding simple and affordable ways to reduce blood pressure has become an important public health goal.
Researchers have long suspected that diet plays a major role in blood pressure control. Foods high in salt, added sugars, and unhealthy fats may raise blood pressure, while fruits, vegetables, whole grains, and fiber-rich foods may help lower it.
Legumes are foods such as peas, beans, lentils, and chickpeas. Soy foods include tofu, soy milk, edamame, tempeh, and miso. These foods are popular in many traditional diets around the world and are known to contain protein, fiber, vitamins, minerals, and plant compounds that support health.
Previous studies have suggested that legumes and soy foods may help heart health overall, but results specifically related to blood pressure have sometimes been inconsistent. To better understand the connection, researchers reviewed evidence from studies published up to June 2025.
The new analysis combined data from 12 long-term observational studies involving participants from the United States, Europe, and Asia. The studies included information from countries such as China, Japan, South Korea, Iran, France, the United Kingdom, and the United States.
Altogether, study sizes ranged from just over 1,100 people to nearly 90,000 people. Some studies included both men and women, while others focused only on women or only on men. Cases of high blood pressure ranged from just over 100 to more than 35,000 cases.
After combining all the results, the researchers found a clear pattern. People who ate the highest amounts of legumes were 16% less likely to develop high blood pressure compared with those who ate the least. People who consumed the most soy foods had a 19% lower risk.
The researchers also studied how different amounts of these foods affected blood pressure risk. For legumes, the protective effect became stronger as intake increased, up to around 170 grams per day. At this level, the risk of high blood pressure was about 30% lower.
For soy foods, the biggest benefit appeared between 60 and 80 grams per day, reducing risk by around 28% to 29%. Eating more soy than this did not seem to provide extra benefits.
To help people understand these amounts, the researchers explained that 100 grams is about equal to one cup or around five to six tablespoons of cooked beans, lentils, peas, chickpeas, or soybeans. It is also roughly similar to a palm-sized serving of tofu.
Scientists believe there are several reasons why legumes and soy foods may help lower blood pressure. These foods are rich in potassium and magnesium, which are minerals known to help regulate blood pressure. They are also high in dietary fiber.
Recent studies suggest that soluble fiber from legumes and soy foods may be broken down by bacteria in the gut to produce substances called short-chain fatty acids. These compounds may help blood vessels relax and widen, making it easier for blood to flow.
Soy foods also contain natural plant compounds called isoflavones. Researchers think these compounds may also contribute to healthier blood pressure levels.
Using international evidence grading systems, the researchers concluded that the findings support a “probable” causal relationship between higher intake of legumes and soy foods and lower hypertension risk.
However, the researchers also acknowledged limitations. The included studies varied in how foods were prepared, how diets were measured, and how high blood pressure was defined. Diets and eating habits also differed greatly between countries.
Even so, experts believe the findings are important because hypertension rates continue to rise worldwide.
Researchers pointed out that people in Europe and the United Kingdom currently eat far fewer legumes than recommended for good heart health. Average intake in these regions is only around 8 to 15 grams per day, far below the suggested 65 to 100 grams daily.
Professor Sumantra Ray from the NNEdPro Global Institute for Food, Nutrition and Health said the study strengthens evidence supporting plant-based diets for cardiovascular health. He added that the study also provides practical intake targets that may help guide future dietary advice.
At the same time, he noted that more research is still needed, especially to understand why soy benefits seemed to level off at higher amounts.
Overall, the findings suggest that adding more beans, lentils, chickpeas, tofu, and soy foods to everyday meals may be a simple and affordable way to help protect against high blood pressure and improve long-term heart health.
If you care about high blood pressure, please read studies about potatoes and high blood pressure, and top 10 choices for a blood pressure-friendly diet
For more information about high blood pressure, please see recent studies about impact of vitamins on high blood pressure you need to know, and the powerful link between high blood pressure and a potassium-rich diet.
Source: BMJ Nutrition Prevention & Health.
